Do you often feel tightness in your shoulders, neck, or upper back? Many of us carry stress in these areas—whether from hunching over screens, sitting for long hours, or poor posture. The good news? Gentle yoga stretches can help melt away that tension, leaving you feeling more open, relaxed, and energized.
These carefully selected poses target your chest, shoulders, arms, and upper back, creating space where you need it most. Move slowly, breathe deeply, and let your body unwind.
1. Sukhasana with ‘T’ Position Arms
How to do it: Sit cross-legged (Sukhasana) or in a chair if needed. Extend your arms out to the sides in a “T” shape. Slowly reach your fingertips upward, then downward, feeling a gentle stretch through your upper back and shoulders. Keep your breath steady, noticing how the movement eases tight spots.
Why it helps: This simple stretch improves mobility in the shoulders while releasing tension in the upper back.
2. Cow Face Pose (Gomukhasana) – Shoulder & Arm Opener
How to do it: Bring one arm overhead, bending the elbow to reach down your back. Bring the opposite arm behind, bending the elbow to reach up. If your hands don’t meet, use a strap or towel. Gently press the elbows away from each other to deepen the stretch.
Why it helps: This pose loosens tight shoulders and stretches the triceps, chest, and upper back.
3. Seated Eagle Arms (Garudasana for Upper Back)
How to do it: While seated, wrap one arm under the other, bending elbows. Lift your arms slightly, feeling a stretch between your shoulder blades. Move your elbows up and down to explore different angles.
Why it helps: This variation relieves stiffness in the upper back and improves shoulder flexibility.
4. Super Cobra Pose – Chest & Shoulder Expansion
How to do it: Lie on your stomach, place your hands wider than shoulder-width, and lift your chest. Keep elbows slightly bent, pressing firmly through your palms. Feel your chest and shoulders opening with each breath.
Why it helps: This powerful stretch counteracts slouching by expanding the chest and strengthening the upper back.
5. Uttana Shishosana
How to do it: Start on hands and knees, then walk your hands forward while keeping hips over knees. Lower your chest toward the floor, arms extended. Rest your forehead on the mat (or a block) and breathe deeply.
Why it helps: This restful pose stretches the shoulders, spine, and arms while calming the mind.
6. Thread the Needle
How to do it: From tabletop, slide one arm under your chest, palm up. Rest your shoulder and temple on the mat. For a deeper stretch, extend the other arm forward or wrap it behind your back.
Why it helps: This pose targets hard-to-reach knots between the shoulder blades.
7 and 8. Seated Marjaiasana-Bitilasana
How to do it: Sit tall, inhale as you arch your back (Cow), lifting your chest and arms. Exhale as you round your spine (Cat), drawing belly in and reaching arms forward. Flow smoothly with your breath.
Why it helps: This movement increases mobility in the spine and shoulders while relieving stiffness.
9. Supta Baddha Konasana with Block
How to do it: Lie on your back, place a block under your shoulder blades, and bring soles of feet together. Let arms relax by your sides, palms up. Breathe deeply and surrender to gravity.
Why it helps: This restorative pose passively opens the chest and relaxes the entire upper body.
Final Tip:
Incorporate these stretches daily—even just 5-10 minutes can make a difference. Listen to your body, move mindfully, and enjoy the release of tension. Your shoulders and back will thank you!